Introduction to Dance of Shiva (Shiva Nata)

The Dance of Shiva is a form of moving meditation rescued by Ukranian Yoga Teacher Andrey Lappa. The practice starts with two basic patterns, horizontal and vertical. Each pattern consists of 4 simple arm positions. In the Dance of Shiva the practitioner moves the arms between these four basic positions.

This practice is very helpful in cultivating

Attention, Concentration & Focus

Coordination

Expanded mental processing capacity

As usual, as we practice we:

Do what we can, not more, not less

Let go of all struggle, forcing and strain

Favor easeful and fluid movements

Horizontal Pattern

Throughout all the movements the palms of the hands try to remain facing up as if holding tea cups and trying not to spill. Also, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the horizontal pattern:

Dance of Shiva Horizontal pattern position 1

Dance of Shiva Horizontal pattern position 2

Dance of Shiva Horizontal pattern position 3

Dance of Shiva Horizontal pattern position 4

Arm Movements

We start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a horizontal spiraling motion. Just as in learning anything else, we start really slow to clarify all of the movements. For instance, we can try to ensure that the movements of the arms include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Gradually we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arms moves simultaneously in the backward pattern (4-3-2-1). Notice that this pattern can be done alternating the arms, so that the arm that starts with forward pattern then performs the backward pattern.

Vertical Pattern

Throughout all the movements the palms of the hands try to remain facing outward as if pressing against imaginary walls to the sides. Similar to the horizontal pattern, each arm-hand avoids crossing the vertical mid-axis of the body.

The four arm positions for the vertical pattern:

Dance of Shiva Vertical pattern position 1

Dance of Shiva Vertical pattern position 2

Dance of Shiva Vertical pattern position 3

Dance of Shiva Vertical pattern position 4

Arm Movements

Just as we did with the horizontal pattern, we start with the simplest pattern, Forward pattern, moving from 1 to 2 to 3 to 4 and then returning to 1. Notice that this creates a vertical spiraling motion. We start with slow movements to clarify the pattern, and just as we did with the horizontal movements we favor movements of the arms that include harmonious movements of the shoulder blades.

Then we can explore a second pattern, Backward pattern, moving from 1 to 4 to 3 to 2 to 1. Similar to the horizontal pattern, we can expand to a third pattern where one arm moves in the forward pattern (1-2-3-4) while the other arm moves simultaneously in the backward pattern (4-3-2-1). Here as well the arms can alternate patterns.

Video

In this video you can see examples of the horizontal y vertical patterns combined in the Forward, Backward and Alternate patterns. You may also see an example of a leg movement pattern.

As with any other practice, after the practice take a moment to notice its effects. Sense the effects at the physical level through experiencing the sensations in your body. Also, notice the effects at the mental level, for instance, was the series of movements interesting enough to capture your attention so that you were not thinking about anything else? At the emotional level, were you able to practice without having to judge yourself when you got distracted or confused?

Consider practicing these simple patterns with consistency until they seem quite easy and can be done slow or fast. As usual, trust that taking small manageable steps will provide benefits. When the practice gets easy enough that you can do them at different speeds, it may be time to add variations to continue growing. For example, it can be fun to play with combinations of starting points, such as one arm starting at 1 and the other starting at 2 and following the patterns outlined above (both arms forward, backward, alternating).

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

I hope you find this practice enjoyable and that you share any questions and discoveries you make along the way.